Tag: fasting

3 Simple Methods for Fasting

Now that we have discussed the benefits of fasting in terms of fat loss, today we are going to touch on a few simple ways you can apply this concept to your daily lives.

Method 1: 16 on and 8 off

This Method of Fasting is broken down into windows. You fast for 16 hours and eat your meals for the day in an 8 hour window. To me this method actually seems to be the most practical out of any of the methods I have tried so I figured I would start with this one. I feel the main reason it is realistic is because the time you are sleeping you are on a fast anyway. So if you sleep 6-8 hours, you almost have half of your fast knocked out already. All you need to do now is tighten up the window on your last meal in the evening, and your first meal in the morning. For example, let’s say I ate my last meal at 8pm last night. Then I went to bed around midnight. I wake at around 7am, and already I have 11 hours knocked out on the fast. Instead of having breakfast, I simply wake up and have some coffee, or tea along with water. I will sip on whatever zero calorie beverage I prefer until around 12pm, when my 16 hours is up, and then from 12-8pm I will have my meals for the day. Typically I spread them out to 12pm, 3pm, and 7:30pm.

Method 2: Every Other Day Method

This method is exactly how it sounds and it definitely takes fasting up a notch. You fast for 24 hours, and then eat normally for 24 hours, and alternate. On your fasting days I do know that some people allow for a small calorie intake on your fasting days like 25% of your normal intake, which is equivalent to one small meal, but others go all day without. This one would be tough to try right out of the gates in my opinion. If you haven’t fasted before I still feel the 16/8 method would be best.

Method 3: The Warrior Method

In this method, the idea is to fast all morning and into the afternoon, until the later evening, and then eat one large meal. I mean its like thanksgiving dinner type of meal. You are consuming a high amount of calories at this meal, and then doing the same thing again tomorrow, and the next day. One meal a day, in the evening. If I did this method my meal would be between 2400-2600 calories at one sitting! Probably a 16oz ribeye with a huge salad topped with a large avocado. By the time I add on all the extra foods to my salad the calorie intake would be right where it needs to be.

Again, I would suggest if anyone wants to try fasting in any way to help accelerate fat loss, that they start with method 1, eating in windows. From here it is a much easier transition into something like the warrior method or even the every other day method. If you struggle with cravings in between your windows I would suggest drinking green tea when you are on your fast. The green tea can really help keep the cravings down for you, to make it easier to stay on track.

green tea fasting

How Fasting Accelerates Fat Loss

Intermittent Fasting

Intermittent fasting almost always causes a calorie deficit, but it also creates ideal circumstances for fat loss. This is because it increases your insulin sensitivity. When you fast, your insulin levels lower, causing your body to access your stored fat easier. That’s how your body opts to use fat for energy, instead of muscle.

You might be familiar with this idea, because it is the same reason why people adopt low carbohydrate and ketogenic diets to drop body fat. Eating low carb will lower your insulin levels, but the fact is that fasting will drop them even lower. This makes fasting more powerful for fat loss. Another way fasting boosts fat loss is by increasing the amount of growth hormone your body produces. Studies have shown that production of growth hormone can decrease your amount of body fat. Finally, fasting has also been shown to increase production of norepinephrine, the fat burning hormone.

Hopefully some of these reasons give you some insight into why fasting has been all the craze the last few years. There is quite a lot of research now backing it up so if you are wanting to further you fat loss gains, then this may be something you want to try. There are a few different methods you can try to use when fasting to achieve greater fat loss. We will go over these on one of our next posts.